Ankle Sprain: Best evidence-based ways to treat

I’m excited to share with you some evidence-based ways to treat a grade 1 and grade 2 ankle sprain. Whether you're an athlete, a weekend warrior, or just an active person, an ankle sprain can be a real setback. But don't worry, I'm here to guide you through the process of healing and getting back to your regular routine.

First, let's define what a grade 1 and grade 2 ankle sprain is. A grade 1 sprain is a minor injury that involves stretching or slight tearing of the ligaments. It's characterized by mild swelling, tenderness, and mild pain. On the other hand, a grade 2 sprain is more severe, and it involves partial tearing of the ligaments. It's accompanied by moderate swelling, pain, and instability in the joint.

Now, let's talk about the best evidence-based ways to treat these ankle sprains.

Restoring Range of Motion

The first step in treating an ankle sprain is to reduce pain and inflammation. Applying ice to the injured area for 15-20 minutes at a time, every 2-3 hours, for the first 48-72 hours can help reduce swelling and pain. It's also important to rest and elevate the ankle to reduce inflammation.

Once the pain and swelling start to decrease, it's time to start working on restoring the range of motion. Ankle sprains can cause stiffness and reduced range of motion, which can lead to chronic pain and instability. Gentle range of motion exercises, such as ankle circles and ankle pumps, can help increase flexibility and reduce stiffness.

Strength Training

As you start to regain your range of motion, it's time to start incorporating strength training exercises into your rehab routine. Strong muscles in the ankle and foot are crucial for preventing future ankle sprains.

Exercises such as calf raises, ankle dorsiflexion, and ankle eversion can help strengthen the muscles and ligaments around the ankle joint. Additionally, balance exercises, such as standing on one foot or using a balance board, can help improve proprioception and reduce the risk of future ankle sprains.


In conclusion, treating a grade 1 or grade 2 ankle sprain requires a combination of rest, ice, and gentle range of motion exercises, followed by strength training to prevent future sprains. Remember to take it slow and be patient with the healing process. With the right care and rehab exercises, you'll be back to your regular routine in no time.

Thanks for reading, and don't forget to check out for more physical therapy tips and advice. If you have any questions or concerns, don't hesitate to reach out to us for guidance.